60-THRUSTERS 55/75 EVERY TIME YOU DROP THE 400 mt Run

50-HANG P SNATCHES EVERY TIME YOU DROP THE BAR 10BURPEES

40- POWER CLEANS EVERY TIME
YOU DROP -200 MT RUN

30 FRONT SQUATS EVERY TIME YOU DROP 30 DUBS

20-PULL UPS EVERY TIME YOU DROP RUN 100 MT

10-HANG POWER CLEANS – IF YOU DROP RUN A MILE!
Rx + 10 BAr MU instead of pull ups